2020 was THE year- the year of a pandemic that kept us at home for months; away from our friends, families, offices, and even the gym. It is 2021, and the pandemic is still here, but hey, this is the new normal and we are adjusting our lives to fit into it.
Our career goals are being adjusted to accommodate working from home, and our family and relationship goals now feature virtual meetups. Fitness should not be left out; it is not too late to set fitness goals for 2021.
You might be thinking “oh, there is no gym near me” or “I am too lazy”. Don’t let that stop you, because there are simple, safe fitness goals you can set and crush this year. In 2021, your fitness goals need to be SMART- Specific, Measurable, Achievable, Realistic, and Timely- and SAFE. Things like running a marathon or getting new gym buddies might have to wait for another year.
Here are 4 fitness goals every woman should set in 2021;
Learn to do a ‘real’ push-up
Push-ups can seem daunting and fitness newbies tend to stick with simpler routine variations. Skipping pushup will mean missing out on an effective bodyweight exercise routine that will help build strength in your core and upper body. It also builds the muscles on the back of your upper arms. Push-ups don’t require gym equipment and can be easily done from your room.
Here is how to do a ‘real’ push-up;
- Start in the plank position – keep your arms straight and shoulders above your wrists; your whole body should be in a straight line and your hips should not sag
- Slowly bend your elbows and lower your chest to the floor
- Place your hands back down and press upwards back to the plank position
- Repeat the process as many times as you can
You can begin with 20 push-ups daily and increase the number regularly to challenge your body.
Learn to swim
A quick swim after a hot day can be the perfect way to end a good day. Adding swimming to your fitness goals list will give your heart and lungs a chance at better health. Swimming is considered a full-body workout that strengthens your muscles and builds endurance. It is like getting the cardio experience without sweat.
Let this year be the year you learn how to swim if you don’t already know how to and put in the work for fitness swimming routines.
Increase flexibility with stretches
A good fitness goal to set for yourself will be to increase flexibility. Stretches can help you achieve flexibility as well as muscle strength. Stretching after high-intensity workout sessions is important to relieve tension. To avoid injuries, stretch often. Scheduling stretches into your workout session will be of great help to your body.
Remember to stretch gently after every workout session and breathe gently while at it.
Drink more water
What has water got to do with fitness? A lot, girl!
Staying hydrated is not only important for your fitness, it is also important to your overall health. Water helps regulate the body’s temperature and keep it at optimum performance. Drinking water regularly will help normalize your blood pressure, stabilize your heartbeat and cushion your joints.
To drink more water, set daily targets like “drink two cups of water in the morning”, “finish three large bottles of water today”, “take two glasses of water with my meals”, etc. Slowly increase your targets till you reach a point where you take more than enough water to keep you hydrated.
Whatever goal you settle for, the most important thing is to remain active all year round.